Category: Exercise

How Fast Can I Get the Body I Want?

How Fast Can I Get the Body I Want?        By Steve                    

toned abs

Be honest, you’ve said the following sentence before:

“I want to lose 20-50 pounds, and I’d like to pack on some muscle too…but not too much! Can I do this in 2-3 months?”

I know you have, because I certainly did when I started training. Men want to know “the secret” to a thinner waistline, but also get bigger arms and chest… Meanwhile, women ask how they can lose weight while getting more toned, without getting too bulky.

If you’ve had those same thoughts, then today’s article is for you.

Today we’re going to dive into these goals, and how to best go about them. Keep an eye out for Part 2 later this week.

 

What We’re After

I know why we have those goals of “smaller waistline and bigger/toned muscles.”

We’ve been listening to and following the image put forth by the infomercials, magazines, and advertisements – that in just 90 days with a few workouts (or one key piece of equipment) – we can accomplish everything we want:

  • Shredded, six pack abs!
  • Lose stubborn “belly fat!”
  • Bigger chest and arms!
  • Hot women falling all over you!

For women, the message is only tad different:

  • Lose stubborn “belly fat!”
  • Tone your hips, butt, thighs, arms!
  • Get that bikini body!

Regardless of which camp you fall into, you see these commercials full of professional fitness models and genetically flawless dudes, and then we look at ourselves in the mirror…and we decide enough is enough: we want to look like them!

And here’s a program that tells us we can get there in just 30 minutes a day, 3 days a week, for 90 days. And thus we get started. 90 days later, we’re slightly closer to our goal, but we didn’t build a lot of muscle and we only lost a bit of weight. So we freak out: “those other people got results, but I only lost a few pounds and I don’t have women falling all over me. What did I do wrong?”

Forgetting the fact that I can pretty much guarantee the actors/models in those ads definitely did not use the program they’re advertising to get fit, these programs aren’t even designed with you in mind.

Don’t worry, we CAN turn you into a superhero. It’s just going to mean going about things a bit differently…

Okay, but I want to lose fat and gain muscle…

ChangeAllTheThings

If you are trying to lose ‘belly fat’ and also get bigger and stronger, it’s incredibly difficult to do both at the same time. It’s just how our bodies work.

Which then might lead to your next question:

“Well, Steve, I want to gain muscle and lose weight, but I have no muscles and I have a gut. What do I do first? WHY CAN’T I JUST DO BOTH AT THE SAME TIME!?”

Putting on weight (be it fat or muscle) requires eating more calories than you burn every day.

Losing weight requires burning more calories than you eat… so if you have these two goals, it can feel as if you are watching a battle of tug-of-war. If you try to do both at the same time, neither side can get an advantage and you’ll struggle to see any discernible results in either direction.

OUR RECOMMENDATION: For most people, the first thing we recommend is to drop your body fat percentage: put the focus on fat loss (notice I didn’t say weight loss) and maintain the muscle you already have. Once you get your body fat percentage down to a specific level, you can then turn your focus to packing on muscle.

Here’s why we recommend this:

  • Carrying extra body fat isn’t healthy: if you’re already overweight, packing on MORE muscle and fat is going to push you farther away from a healthy body fat percentage (which is our ultimate goal).
  • Build momentum early. Losing weight, for most people, is an easier and faster process than building muscle. When you get rid of the body fat covering up the muscle you already have, you’re going to build up emotional and mental momentum.
  • Create a great starting point: Physiologically, when you get rid of excess body fat and are down to a level that you’re happy with, you can adjust your training and nutrition so that your whole body, all the way down to the cellular level, is now dedicated to a single cause: BUILD MUSCLE!

So, what should your game plan be? Here are a few strategies to drop weight while retaining as much muscle as possible:

  • Focus primarily on Paleo-type foods
  • Eat more carbs on workout days, especially right after your workout (sweet potatoes, fruit, rice)
  • Eat more fat on non-training days (almond butter, avocado or guacamole, nuts)
  • Always eat enough protein (lots of chicken, fish, and a protein shake here and there)
  • Get enough sleep!
  • Consider working out in a fasted state – as explained in our article on Intermittent Fasting.

Combine the above diet advice with three types of exercise:

  • Strength training
  • Walking (or any activity you enjoy that gets you moving)
  • Sprints or jumping rope

When you strength train, your muscles are broken down and need to recover. The calories you are consuming during this period are used to rebuild those muscles and recover, keeping them strong. When you walk (especially first thing in the morning, in a fasted state), you don’t tax your body enough to need to pull from your muscles’ fuel stores. Instead, you pull from the fat you already have.

Win win win.

ONCE YOU’VE DROPPED YOUR BODY FAT LOW ENOUGH (somewhere between 10-15% for guys, 18-22% for women), you can adjust your diet to consume more calories/carbs on training days and start building muscle – making adjustments along the way.

how much weight can I actually lose?

Athena Final Before and After

For most Rebels who email us, your first step should be to cut down your body fat percentage by combining healthy eating with strength training. If you happen to be super skinny, you can probably skip straight to the “how to get big” article!

Your next question might be, “Just how quickly can I lose the fat then?”

We’ve shared tons of success stories here on Nerd Fitness where people have lost 100+ lbs in a year, and even one story where Anthony lost 200+ pounds in a year.

Before After Anthony

Whenever we post these stories, we receive a few dozen emails from people saying “But that can’t be healthy, to lose all of that weight so quickly.”

Our response is always the same: every person will react to strength training and healthier eating decisions differently. If somebody is incredibly overweight, and they switch to a healthy diet and proper exercise and stick with it for months and months, their transformation COULD be drastic and also completely healthy.

In this nerd’s humble opinion (and I am not a doctor), any day spent 200+ pounds overweight is unhealthy, and the faster we can get a person down to a healthy body fat percentage, the better (provided it’s done in a sustainable, healthy way).

We encourage people to NOT starve themselves, to NOT overexert themselves with exercise, and to listen to their bodies. The Nerd Fitness path involves healthier eating decisions, building exercise habits, and months and months of dedicated work! Depending on your situation, you could lose anywhere from .5 lbs to 5+ lbs a week and be completely healthy. Everybody is different, so if you are concerned about your rate of weight loss, be sure to check with your doctor.

One BIG factor here: If you are strength training and actively trying to preserve the muscle you have, the weight will drop off more slowly than if you solely focused on eating better and eating less and exercising as much as possible at all costs. However, in the long run, we believe most people find this route preferable.

Again, our goal is not pure weight loss. It’s building a body that is healthy and gives you confidence. Don’t just focus on the scale, but the big picture.

what’s really possible?

steve push ups

Here’s the truth: we’re human beings. Yes, we are capable of freaking amazing things, whether it’s Joe transforming, or Saint getting in incredible shape for his wedding, Anthony dropping 200 pounds, or Bronwyn becoming an actual superhero.

Unfortunately, unlike in superhero movies, there’s no super serum we can take to turn us from Steve Rogers into Captain America in a matter of minutes – or even in a matter of months! No matter your desired level of superhero status, it’s gonna take hard work! And a crazy amount of patience and dedication.

Focus on the fundamentals above, be aware of these tricks up the Emperor’s sleeve.

1) Those magazines, DVDs, infomercials and books are designed to prey on your insecurities about your body, and paint an unrealistic picture of what you can accomplish in a few short months. Not cool! They don’t want to get you healthy; they want to sell products. If they got you healthy AND taught you how to keep going, you wouldn’t need them anymore!

2) Unless you’re a member of the X-men (if you are, let’s hang out), or on steroids, it’s brutally difficult to build lots of muscle while simultaneously losing fat. As explained above, to build muscle, you need to eat a caloric surplus so the extra calories go into muscle building. To lose fat, you need a caloric deficit so your body is forced to burn fat for energy. How does one eat too much and too little at the same time? It’s kind of like trying to thread a needle while riding Space Mountain after eating a gallon of Dippin’ Dots. Not impossible, but certainly no walk in the park.

Fortunately, if you are just getting started with strength training, you can make some SERIOUS strength gains (which is not the same as muscle gains) while simultaneously losing weight. We’ll explain that in Thursday’s article.

3) If you’re trying to lose weight and the scale went up, you probably did NOT build muscle. We get this quite a bit too, from people that are overweight and in their first two weeks of attempted weight loss.

The conclusion they come to, thanks to what we’ve been told, is “muscle weighs more than fat, so I must have put on muscle!”

Building muscle is not as easy as you’ve been told, so it’s likely that you:

  • Put on fat, and ate a caloric surplus. Or, most likely, you:
  • Are carrying additional water weight, or your first weigh-in was in-accurate. Remember, the scale lies. Increased carb/sodium consumption for a few days, menstrual cycle for women, or any number of factors can give you a totally inaccurate starting weight, or progress weigh-in.

If you are overweight, the scale should be trending down if you are eating properly and exercising. If after a month you’re not seeing results, or the scale is going up, we’ll need to make some small adjustments to your diet (look at your total calories and the sugar/grain consumption).

Yes, you can EVENTUALLY accomplish each goal if you have a solid plan to follow, and you’re dedicated. Becoming Captain America, Black Widow, or Katniss Everdeen is possible. It just depends on how badly you want it, and what you’re willing to give up to get it.

I can tell you building a body to be proud of is absolutely worth it, but you’re much better off building that superhero frame one step at a time, instead of all at once!

But I’m ready to see Results now

alarm clock

I hear ya! Look, I would LOVE to get you in killer shape for your wedding in two months and help you lose 50 pounds, and give you a bigger chest and arms (or ‘toned’ arms and legs), and make you look like Daniel Craig in James Bond or “famous action star in big movie.”

Unfortunately, here on planet Earth, in a place we call “reality,” we have to attack this differently than in Hollywood. We’re much more interested in getting you down the proper path, with a strong, solid base, that sets you up for year after year of success (rather than for 15 minutes during a movie shoot).

I want this article to become a resource for the Rebels who are confused about weight loss – so let’s hear your questions! I guarantee if you have one, there are a dozen others with the same question, too. And remember, keep an eye out for Thursday, where we’ll talk about the other side of this coin: muscle gain!

What else can I answer for you about healthy weight loss? What tips do you have for your fellow Rebels?

-Steve

PS: We have 650+ free articles and dozens of free workout plans on Nerd Fitness, but if you’re looking for a comprehensive course that covers all of this stuff, check out the Nerd Fitness Academy – level up a character by completing quests and missions, follow the workout plans, and level up your nutrition to get started down the path to life as a superhero.

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photo source: Ray Sawhill: Tone your butt, Ray Sawhill: 22 minutes

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Where’s The Gym Etiquette?

By michael

Universal Power-Pak 445 Adjustable Dumbbells with Stand (Combo)

 

Gym Etiquette In Your Fitness Center

– Several years ago I wrote an article about gym etiquette and several pet peeves that you may also see at your gym. About five years have past since I wrote it, some things like technology has changed, but one thing is for sure, some people still have no gym etiquette. Well with the new year upon us, gyms all around are packed with members, some of which just might have you shaking your head. There is a thing called gym etiquette that many just need to learn because some people just act like they are the only one working out in the gym.

Presenting yourself in a respectful manner, obeying your gym or health clubs rules, and respecting others and also the gym equipment is all a part of having gym etiquette.

So, when it comes to gym etiquette, here are some that can get the blood boiling.

1- Leaving Weights Everywhere

It might be impressive to load the leg press with weight but it just isn’t cool to leave all the weight on the machine when you are finished. If your manly enough to do all that weight then be a man and remove it. This will often cause someone to think the machine is being used or maybe they just are not physically able to take all that weight off so they will avoid it all together. Leaving your

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‘ href=”http://exerciseandnutritiontips.com/product/B003UO1DLS/US/exerandnutrti-20/?cart=yes”>weights on the machines, bars, or on the floor is just being inconsiderate to other members. Show some gym etiquette and put the weight away after using them.

2-  Cell Phones

This one is quickly become one of the top gym pet peeves because everyone has a cell phone nowadays. If you have so much going on in your life that you have to be on the phone your entire workout then maybe you should hire an assistant. An emergency situation is one thing but being on the treadmill talking about the TV show you watched last night can wait. Working out and trying your best on a piece of cardio equipment can be hard enough without having to hear all about the entire life story of the person next to you. Put the cell phone away and concentrate on getting your workout done. You just might be able to workout more than just your jaw that way.

3- Not Cleaning Your Sweat

This should be a no-brainer but amazingly I still see it. If you are working out hard and have worked up a sweat than good job to you. It does show your working. But it doesn’t mean you can leave a small swimming pool of your sweat behind for others to clean up. Just can’t figure this one out. Have some gym etiquette and clean up after yourself because it shouldn’t be the job of the next person to clean your mess.

4- Using the Equipment to Lounge

The way they make these new exercise machines you can really target the muscles you are working in a safe and effective way. Most of these <a class=”colorbox” target=”_blank” rel=”nofollow” data-easyazon-asin=”B00L4NCBHW” data-easyazon-locale=”US” data-easyazon-localize=”data-easyazon-localize” data-easyazon-popups=”data-easyazon-popups” data-content=’

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‘ href=”http://exerciseandnutritiontips.com/product/B00L4NCBHW/US/exerandnutrti-20/?cart=yes”>exercise machines have a seat and many people think once they sit on a machine then they have complete ownership to it and no one else can use it. The way most gyms set up there exercise equipment is to perform the exercises in a circuit, so you shouldn’t be lounging on any machine. Just because there is a seat at the machine doesn’t mean you can sit on it all day and shoot the breeze with someone. If someone is looking to work in with you on a certain machine then show some gym etiquette and let them work in. True, these machines are now advanced and more comfortable but I have yet to see one that is a recliner with a remote control.

5- Slamming Down the Weights

This is one of my personal gym pet peeves that drives me crazy. I often see guys throwing the dumbbells around sometimes cause they are heavy or sometime to inflate their ego. I must have missed the memo stating this makes you more of a man. If you can’t control the weight maybe you shouldn’t be doing it. Slamming the dumbbells can often get them loose or even crack them. Trust me, there is no need to drop dumbbells when doing curls, or chest press no matter what the weight is.

Summary

There you have it, my revised list of gym pet peeves, that show the lack of gym etiquette for many. Yes, there are more but I will keep it to five for now. My blood pressure is rising just writing this so I think I better go get a workout in to get rid of the stress.

If you have a gym pet peeve showing lack of gym etiquette then feel free to vent and leave a comment.

Here is a good video about gym etiquette….

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© Exercise and Nutrition Tips, 2015. Written by admin

Post tags: , , , workout in Categories: fitness articles

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Eight Ways To Boost Your Metabolism

By fitness guy

Ways To Boost Your Metabolism

One way that you can keep a trim figure is to increase your metabolism. Giving your metabolism a boost will not only give you increased energy, but it will also help you burn more calories even while you are at rest. Here are 8 things you can do to help boost your metabolism.

Ways To Boost Your Metabolism

1. Eat small meals. Having about five or six small meals per day, instead of eating three large ones, will help keep your metabolism going at a higher rate. This regularity will keep the body from hoarding food and turning it into fat.

Ways To Boost Your Metabolism

2. Build muscle with s. Since muscle is able to burn a lot more calories than fat, it’s a great idea to do some training and build up muscle tone. It will only take a few times a week of training to start gaining more muscle. The key to this is to go slowly while lifting and always work towards using a heavier with less repititions.

3. Get enough vitamin B. Vitamin B12 is an excellent energy boosting supplement. Not having enough of this in your system can make fatigue set in during the day. Taking the recommended amount which is listed on the supplement bottle is all that is needed.

4. Don’t starve. Starving yourself will only trigger the body’s mechanism to store food. It’s goal is to keep you from starving to death during a famine, which is what it thinks is happening when not enough food is eaten. This reaction turns anything that is consumed into fat and is stored for later.

5. Eat breakfast. Breakfast is an important way to help the body get ready for the day. It has spent all night going without food and now needs some form of nutrition to get energized for whatever activities are in store for it. The best thing to eat is something that is light in calories and high in protein. Yogurt with fruit and a couple of nuts is a great breakfast that will turn your metabolism on and keep you full and satisfied until the next meal.

6. Don’t eat right before bed. Eating right before bedtime does two things. First, the body can’t rest properly since all of its energy is going to trying to digest the large amount of food that was just stuffed into your stomach. Secondly, your body won’t be able to use any of the energy gained from this food and it will be stored as fat!

7. Drink lots of ice cold water. Water is the fluid that makes up most of the human body and it also moves toxins through the body. Drinking eight glasses of water a day is what’s needed to keep everything working properly. These aren’t gigantic glasses either, just eight ounces per glass is plenty. If you drink your water ice cold, then it helps to boost your metabolism because your body takes more energy to process the cold water.

8. Get enough sleep. Believe it or not, getting a good nights sleep is critical to your metabolism. You need to give your body plenty of time to relax and re-energize for the next day.

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How to Structure Your Workout Week

By fitness guy

workout

One of the most important things that you can do when you are trying to get in better shape or to get in shape in the first place is to have a weekly schedule.

There are three things to look at in this schedule and if you set your priorities or goals in each of these area you will be more successful in your workouts

Here are the important structure parts of your workout week >>>

1. When do you workout – We all know, at least your should know that working out in the morning is the best time to workout. The reasons for this are obvious.

By working out in the morning you have less excuses, a fresh mind, no plans already, and this is also the best time becasue you will be able to get the metabolism running right away.

If you do not workout in the morning than the next best time would be lunch or in the evening. The eveing is good for a lot of people but depending on your social life this may be a problem.

So make sure you are not going to have trouble with your workouts getting in the way of the rest of your life or you will start to resent the workouts and start skipping them.

2. Energy to workout – It is important to make yourself have the energy to workout or the workouts will go badly.

This means that you should workout well hydrated as well as making sure that it is far enough away from a meal so that you are not bloated.

Also make sure that you are eating well all day long. Eating 6 meals a day is not jsut a good idea but instead is a great way to keep your blood sugar level.

3. How to workout – No matter what you do you need to have a schedule for what kinds of workouts that you want to have.

You should have at least one weight workout, preferably two and these workouts should work your entire body. I choose to do these workouts on Monday and Friday.

Next you need to figure out your cardio workouts. I like to mix up my cardio and that is to do biking, running, street hockey, and using an elliptical trainer.

You don’t have to do this all at once and really you want to work up a sweat in at least a 30 minute workout for three days a week. This altoegether will lead to five days working out a week wich I think is easily enough to get in great shape in no time.

Working out with these three ideas in mind should help you out to get your body and mind in the shape that you need to make sure that you are always feeling and looking great.

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Get Fit Outdoors

Get Fit Outdoors

Outdооr Fitness Training – Why Gеttіng Fіt Outdoors Iѕ a Grеаt Alternative tо thе Gуm

Thіnkіng of joining a Gym? Yоu’rе nоt alone, оf course. Thеrе аrе plenty оf Health Clubѕ, Fitness Centers and thе lіkе… аll willing tо tаkе уоur hаrd-еаrnеd cash in еxсhаngе fоr a 12 month соntrасt wіth thеіr fіnе еѕtаblіѕhmеnt. And mаncatо mееt Mіѕѕ оr Mіѕtеr Gооdbаr, аnd thіѕ іѕ сеrtаіnlу аn аttrасtіоn and a mоtіvаtоr fоr ѕоmе. Fоr оthеrѕ, thіѕ аѕресt оf the gym ѕсеnе is a соmрlеtеlу unwelcome аnd has given rise tо thе numеrоuѕ wоmеn-оnlу fіtnеѕѕ сеntеrѕ that nоw dot thе mаrkеtрlасе.
get-fit-outdoors
Whаt’ѕ the аltеrnаtіvе? It іѕ rіght outside уоur front dооr, and іt’ѕ аttrасtіng аn іnсrеаѕіng numbеr of fіtnеѕѕ devotees. And іt’ѕ known generically аѕ Outdооr Fіtnеѕѕ, Pаrk Fіtnеѕѕ or аnу соmbіnаtіоn оr variation of thеѕе terms. Outdoor Fіtnеѕѕ іѕ bеіng rapidly еmbrасеd bу fitness dеvоtееѕ whо prefer the frеѕh аіr оf thе great outdoors оvеr the sweaty, ѕmеllу аnd often ѕtuffу еnvіrоnmеntѕ оf the local gуm.

The аdvаntаgеѕ оf wоrkіng оut in the раrk are mаnу and varied, аnd (іn no раrtісulаr order) іnсludе:
• Cost ѕаvіngѕ. Nо mеmbеrѕhір fees. Nо соntrасtѕ tо ѕіgn аnd nо wоrrіеѕ аbоut уоur hеаlth club gоіng brоkе. Hоw many fitness сlub members hаvе lost thеіr mоnеу like thаt?
• Frеѕh Air. Rеѕеаrсh hаѕ shown that indoor аіr is аt lеаѕt twice as polluted аѕ outdoor air
• Mіnd and Bоdу Wоrkоut. Whеn уоu еxеrсіѕе оutdооrѕ, уоur mіnd hаѕ mоrе tо еngаgе іt, аnd іt іѕ forced tо fосuѕ differently thаn іt would оn a static аеrоbісѕ pad оr wеіghtѕ room.

Getting fit іn the Great Outdооrѕ іѕ nоt new оf course. Pеорlе hаvе еnjоуеd runnіng, cycling, ѕwіmmіng аnd еvеrуthіng else for thоuѕаndѕ оf уеаrѕ (fоr сусlіng, ѕubѕtіtutе сhаrіоt rасіng). What іѕ nеw and gаіnіng іnсrеаѕіng ѕuрроrt іѕ the trend fоr personal оr group fіtnеѕѕ training conducted bу a ԛuаlіfіеd реrѕоnаl trаіnеr. Grоuр fіtnеѕѕ сlаѕѕеѕ are еvеrуwhеrе and іt іѕ dеѕtіnеd tо overtake thе popularity оf the раіd-mеmbеrѕhір health clubs and gуmѕ іn thе уеаrѕ tо соmе.

The сhаllеngе іѕ to fіnd a gооd реrѕоnаl trainer and a fіtnеѕѕ group thаt іѕ a”good fit”. Onсе уоu hаvе dоnе thаt, a decent раіr of shoes, functional сlоthіng, a fitness tracker, and some bаѕіс fіtnеѕѕ еԛuірmеnt іѕ аll you need. Thе rest is free.

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Important Weight Workout Considerations

By fitness guy

workout

This day and age it can be very difficult indeed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day.

Exercise is however, just what we all need to reduce stress, and give the body the extra energy it needs to carry out normal living.

What Kinds Of Exercises To Choose

The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles.

With weight lifting training, which is also known as weight resistance training, you’ll need to eliminate any type of momentum.

It is also important to move the about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons.

The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time.

You can mix in a series of fast and slow cadence, which is very beneficial with sports type training. Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights.

Weight Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate.

The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number. This is also known as fat burning zone.

Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in.

Warmup Before Your Workout

Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 – 30 minutes prior to lifting and 10 – 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your muscles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.

Even though you may think your schedule is simply too busy to maintain a schedule for working out, you’ll find that adding exercise will actually add more time, as you’ll have a lot more energy in your normal everyday life.

You can think of exercise as the batteries that will help to give your life power.

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Steelers Jerseys – For Your Steelers Fans

The Rangers have been demonstrated to thought of lock for your game. Wells went 15-7 with a 4.45 ERA last season, his first with the Red Sox. As if that’s not enough though there are involving other

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factors is lead to yet another home sellout for the Horned Frogs.

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